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Nutrition Science > Exam 2 > Flashcards

Exam 2 Flashcards

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1
Q

What is the recommended protein intake?

A

.8g/kg

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2
Q

What is the recommended protein intake for older adults?

A

1-1.2g/kg

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3
Q

What is protein turnover?

A

Amino acids are broken down from pool and are synthesized into new ones (reusing proteins)

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4
Q

What are proteins broken down into?

A

Amino acids (carbon, hydrogen, nitrogen, and oxygen)

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5
Q

What is a positive nitrogen balance?

A

Nitrogen in > nitrogen out

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6
Q

Give an example of people who might have a positive nitrogen balance

A

Pregnant women, children

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7
Q

What is a negative nitrogen balance?

A

Nitrogen in < nitrogen out

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8
Q

Give an example of people who might have a negative nitrogen balance

A

Older people

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9
Q

What is an equilibrium nitrogen balance?

A

Nitrogen in = nitrogen out

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10
Q

Can amino acids be stored as amino acids?

A

No, they are used as an energy source or stored as fat.

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11
Q

What are plant sources of protein?

A

Incomplete protein

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12
Q

What are animal source of protein?

A

Complete protein

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13
Q

What is lean protein?

A

Proteins in which the fat content is low, not known to contribute to heart disease

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14
Q

Give examples of lean protein

A

Milk, beef, greek yogurt, turkey

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15
Q

What are complementary proteins?

A

Two or more proteins that do not contain all essential amino acids, but one is supplied that is missing from another source of protein

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16
Q

Give examples of complementary proteins

A

Peanut butter and bread, Mac n cheese, rice and beans

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17
Q

What is gluconeogenesis?

A

When protein is converted into glucose because we are not eating enough carbs to supply us energy

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18
Q

How does gluconeogenesis occur?

A

Nitrogen/ammonia is excreted through our urine

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19
Q

Why is omega 3 a concern for vegetarians/vegans?

A

It is found in fish and oil and vegans cannot consume fish therefore they lack omega 3

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20
Q

Why is iron a concern for vegetarians/vegans?

A

Vegetarians cannot eat meat therefore would be low in iron which could cause anemia

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21
Q

Why is calcium a concern for vegetarians/vegans?

A

They cannot consume dairy products such as milk so they would lack calcium

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22
Q

Why is vitamin D a concern for vegetarians/vegans?

A

Vitamin D comes from animal-based foods so a plant based diet would not contain much vitamin D

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23
Q

Why is vitamin B12 a concern for vegetarians/vegans?

A

Vegans lack this, it is needed for blood red cells and DNA

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24
Q

Which plant based milk is similar to that of cows milk?

A

Soy milk

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25
Q

How are saturated fatty acids structured?

A

Fully hydrogenated, contain single bonds only, and are solid at room temperature (butter)

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26
Q

How are unsaturated fatty acids structured?

A

Fewer hydrogen atoms, contain double bonds, and are liquid at room temperature (olive oil)

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27
Q

What are fatty acids?

A

Primary components of fats and have no heads

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28
Q

What are triglycerides?

A

3 carbon glycerol molecules with 3 fatty acids at the end, can be saturated and unsaturated

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29
Q

What are sterols?

A

Complex lipids, 4 connected carbon rings with side chain, cholesterol is most common

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30
Q

What are phospholipids?

A

3 glycerol molecules with 2 fatty acids at the end, are semipermeable in water

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31
Q

What is the role of fatty acids in the body?

A

They are major energy sources

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32
Q

What are two ways fatty acids differ from one another?

A

Chain length (short, medium, long) and degrees of saturation

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33
Q

What is cholesterol?

A

Sterols that our body produces itself, bad at absorbing

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34
Q

What are plant sterols?

A

They prevent cholesterol absorption

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35
Q

What 3 things help facilitate the digestion of fat in the small intestine?

A

Bile acids, emulsification, and lipases

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36
Q

What is HDL?

A

Healthy cholesterol, gets rid of cholesterol by binding to bile

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37
Q

What is LDL?

A

Bad cholesterol, transports cholesterol to all cells which causes cholesterol levels to be high

38
Q

What are the general cholesterol recommendations?

A

Total < 200
HDL > 40, preferably > 60
LDL < 100

39
Q

What percent of calories should unhealthy individuals consume of saturated fat?

A

.06%

40
Q

What percent of calories should healthy individuals consume of saturated fat?

A

.10%

41
Q

What are essential fatty acids?

A

Fatty acids that our body cannot produce so we have to get them through food consumption

42
Q

What are omega 6s?

A

Linoleic acid, most abundant and consumed in the US.

43
Q

What do too much omega 6s do?

A

Can increase inflammation and lead to atherosclerosis

44
Q

Give examples of omega 6s

A

Oils, dressings

45
Q

What are omega 3s?

A

Found in cell membranes, US diet lacks this, promotes good health

46
Q

Give examples of omega 3s

A

Salmon/fish, walnuts, chia seeds

47
Q

What are sources of saturated fats?

A

Animal sources, high fat snack foods and baked good

48
Q

Give examples of saturated fats

A

Beef (regular ground beef), poultry (skin/fried products), milk (cheese)

49
Q

What are sources of unsaturated fats?

A

Oils (olive oil), avocados, nuts (almonds)

50
Q

What is the significance of soybean oil?

A

It extends shelf life of packed processed foods, contains omega 3s

51
Q

What is EAR?

A

Estimated Average Requirements: Establishes average nutrient requirement for given life stage and gender group

52
Q

What is RDA?

A

Recommended Daily Allowance: Expected to meet the needs of most people

53
Q

What is AI?

A

Adequate Intake: Used when there is insufficient evidence to generate RDA

54
Q

What is UL?

A

Tolerable Upper Intake Levels: Identifies potentially toxic levels of nutrient intake

55
Q

What is AMDR?

A

Acceptable Macronutrient Distribution Ranges: Carbs (45-65% of calories), fat (20-35% of calories), protein (10-35% of calories)

56
Q

What are whole foods?

A

Foods that are not processed (apples)

57
Q

Give pros and cons to whole foods

A

Pros: Higher in good nutrients
Cons: Can be expensive

58
Q

What are fast foods?

A

Processed foods that are usually prepared in restaurants (Mcdonald’s fries)

59
Q

Give pros and cons to fast foods

A

Pros: Availability, affordable
Cons: High levels of saturated fats

60
Q

What are processed foods?

A

Foods that have been reformed by adding ingredients to them (apple sauce)

61
Q

Give pros and cons of processed foods

A

Pros: Safe because reduces number of harmful bacteria in foods by being processed
Cons: Good nutrients are removed from food

62
Q

What are ultra-processed foods?

A

Foods that are highly manipulated and go through many processes of change (cereal)

63
Q

Give pros and cons to ultra-processed foods

A

Pros: Shelf-life is long, so food does not go bad
Cons: Lots of added sugar, can increase the risk of heart disease

64
Q

What are enriched foods?

A

Nutrients that are lost from being processed are added back into food (granola bar)

65
Q

Give pros and cons of enriched foods

A

Pros: Provides those nutrients we do need
Cons: Over-consumption of vitamins and nutrients

66
Q

What is variety?

A

Choosing different food even within different food groups, eating the rainbow

67
Q

Give examples of variety

A

Kiwis, peppers, potatoes

68
Q

What is balance?

A

The right proportion of foods from each of the food groups and the appropriate amount of calories, macronutrients, vitamins, and minerals.

69
Q

Give examples of balance

A

Strawberries, avocado toast, eggs

70
Q

What is adequacy?

A

Eating amounts of food that provide the calories and essential nutrients necessary to maintain and promote optimal health.

71
Q

Give an example of adequacy

A

An athlete eating more protein

72
Q

What is moderation?

A

Not overindulging in any one type of food or in foods that are not known to promote health, portion and frequency

73
Q

Give an example of moderation

A

Eating a smaller piece of cake instead of a massive piece

74
Q

What are the Dietary Guidelines for Americans?

A

Includes recommendations by life stage that are designed for the general public to promote health and prevent disease

75
Q

What are the 4 guidelines for 2020-2025?

A
  1. Follow a healthy dietary pattern at every life stage
  2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
  3. Focus on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits.
  4. Limit food and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
76
Q

What is MyPlate?

A

Concepts of the USDA eating patterns that show portion sizes of food groups needed.

77
Q

Give an example of a MyPlate meal

A
  • 1/2 plate green beans
  • 1/2 plate strawberries
  • 1/4 plate chicken
  • 1/4 plate rice
  • Glass of milk
78
Q

What is the proper function of insulin?

A

Insulin is a hormone released by the pancreas in response to increased blood glucose after eating carbohydrates.

79
Q

What is prediabetes?

A

Insulin resistance, can lead to type 2 diabetes because of increased blood glucose levels

80
Q

What is gestational diabetes?

A

Occurs during pregnancy, hormones from placenta block the action of the mother’s insulin

81
Q

What is type 1 diabetes?

A

Juvenile diabetes, autoimmune disease where body attacks cells in the pancreas

82
Q

What is type 2 diabetes?

A

Lifestyle choices that result in decreased insulin production

83
Q

What type of diabetes is metformin used for?

A

Prediabetes

84
Q

What type of diabetes is insulin used for?

A

Gestational, type 1 and type 2

85
Q

What type of diabetes is exercise/physical activity used for?

A

Prediabetes, type 1, and type 2

86
Q

What is the insulin to carb ratio?

A

2 units of insulin: 15g of carbs

87
Q

What is the role of saturated fat in cardiovascular disease?

A

Saturated fats stop receptor in liver from taking cholesterol out of the blood, so LDL levels are increased

88
Q

What is the role of fiber in cardiovascular disease?

A

It helps decrease LDL cholesterol by cholesterol binding bile which is excreted with fiber

89
Q

What is the role of unsaturated fat in cardiovascular disease?

A

It helps decrease LDL cholesterol and increase HDL. it also decreases saturated fat levels.

90
Q

What is atherosclerosis?

A

Progressive disease in which plaque builds up and clogs arteries

91
Q

What causes atherosclerosis?

A

It is caused by unhealthy eating patterns such as excessive amounts of saturated fat, lack of physical activity, etc.

92
Q

What is the Mediterranean diet?

A

Provides lots of unsaturated fats, consists of a strong base, beans/nuts/lentils for protein, olive oil, seafood, and spices.

Nutrition Science (5 decks)

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